Soc 5-6 Principles Of Training Flashcards
How do you find out a persons maximum heart rate?
220-age
What is specifity
Matching the training to the requirements of an activity/sport
Give an example of specifity
A 100m sprint mimicking one of his sprints
What is progressive overload
Gradually increasing the amount of overload to gain fitness without the risk of injury
Give an example of prograssive overload
In the gym, you could progress by; increasing the reps,sets or weight and by decreasing the rest time
What is individual needs
Matching the training to the reauirement of an indiviadual
Give an example of individual needs
Knowing your one rep max
Linked to a smart goal
Knowing any areas of weakness
What is meant by the term frequency
How often you train. Frequency can be adjusted to help manage progressive overload
Give an example of frequency
Could be training 2-3 times a week based on goals
What is meant by the term intensity
How hard someone trains. Intensity may vary depending on the aims and type of training
Give an example of intensity
Could be
Why is rest and recovery important
It enables your body to repair,recover amd strengthen between workouts. ADAPTATION
What could happen if you don’t rest and recover
You could get injured or sick
What is rest
The period of time allocated to recovery
What is recovery
Repair of damage to the body caused by training or competition
What is adaptation
Your body’s response to training and how your body changes to cope with new activity
What is overtraining
Training beyond your body’s ability to recover. Overtraining could lead to injury or illness
What is reversibility
Gradually losing fitness instead of progressive or remaining at the current level
Why are thresholds of training important
Thresholds set levels for people to train at that are effective but still safe
What is your aerobic target zone range
60% - 80% of your maximum heart is
What is your anaerobic target zone range
80%-90% of maximum heart rate
Why is the Karvonen formula important
It is a way of finding out an individual’s optimum heart rate, it takes into account your resting heart rate
What is the Karvonen formula
220-age-RHR= ans
60%-80% ans= ans2
Ans2 + rhr
